How to Do a Bicycle Crunch Exercise for Abs

The bicycle crunch requires both the upper and lower abdominal muscles to be used as the legs are moving in a bicycle motion and the body is raised into a crunch. The body twists slightly as the elbows are meeting the knees, bringing the obliques into play and making this a great exercise that works all the abdominal muscles at once.

Difficulty: Easy

Instructions

Things You'll Need:

• Exercise mat

1. Lie on an exercise mat with your back flat against the mat and your hands placed behind your head and your fingertips just barely touching each other.

2. Bring your shoulder blades off the mat into a basic crunch. The shoulder blades need to be kept off the mat during the whole time you are completing this exercise.

3. Keep your neck in line with your spine, resisting the urge to bend and strain the neck. It may help to imagine that you are holding an orange underneath your chin as you complete this exercise.

4. Lift your legs off the mat and place one leg in a 90-degree angle and the other leg in a 45-degree angle.

5. Move your legs in a bicycle motion, like you are pedaling, bringing your left one up to a 90-degree angle as the right one moves back into a 45-degree angle.

6. Meet your right knee with your left elbow as it comes closer to your upper body. As your left knee comes close to you, meet it with your right elbow.

7. Repeat the bicycling motion, meeting your knees with your elbows until you have completed 12 to 16 repetitions. You can then move onto another exercise or complete additional sets of the bicycle crunch exercise for abs.

Tips & Warnings

• Consult a physician before beginning any exercise program.

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